1/20/21

Today was overall a decent workout, but I didn't feel particularly great. I've had a great deal of life/work stress this week and it was difficult to focus in the gym. Despite that, got all the work in early in the AM. 

A.
Back Squat
3 sets x 5 reps @ 75% (335#) 
75% of your one rep max back squat.

-Complete

B.
Bench Press
3 sets x 2 reps @ 90% (245#) 
90% of your one rep max bench press.

-Complete
 
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-245# for 2x8, no belt 
 
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-255# for 2x15 with straps 
 
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-145# for 2x6/leg, BB front rack lunge s
 
F.
Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-175# for 2x10 on 1 35# plate

G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 purple band, lying 
 
H.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12 

I. 

Calf Raises

3 sets x 12-15 reps 

-175# for 3x15